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New Schedule!!

1
Dec

New Schedule!!

Attention 7 pm’ers:

 

Effective 12/1/2014 we are offering 7pm classes on M-T-W only. Thursdays classes will be now offered at 6pm. Please make note of this change. You can also see these changes on our Schedule Page. 

 

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SKILL

 

3 Rounds of:

 

30-40 Double Unders

10-12 Strict TTB or Knee to Chest

3-5 Wall Climbs or Strict HSPU

 

then…

 

1 Round of :

 

Snatch Barbell Warm Up

 

(15 min)

 

STRENGTH

 

3 Rounds of

 

Single Leg Split Squat x  8 ea leg @ 31×1

rest :30 sec

Strict Press x 10 reps @ 60-65% of 1-RM

rest :30 sec

 

(15 min)

 

WOD

 

How Far can ya Climb?!

 

12 min AMRAP

 

1 Squat Snatch

2 Box Jumps

2 Squat Snatch

4 Box Jumps

3 Squat Snatch

6 Box Jumps….

…..and on and on… Snatch up by 1’s and Box Jumps up by 2’s

 

L1  – 75/45 (power Snatch)

L2 – 95/65

L3 – 115-135/80-95

Rx – 155/105 (Full snatch)